Workout of the Day
A.
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes
B.
Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest
XOS Activation
A.) each round was 2 strict pullups followed by 7 with thin blue band
B.) 53# for swings, 28/35 lopsided for rows. Rounds were 23, 25, 10/10; 22, 24, 10/10; 23, 24, 10/10
XOS Plyo
A. 26lb x 2 reps, 6 strict. 26lb x 2, 6 strict, 35lb x1, 4 strict, 35lb x 1, 4 strict
B. Row: 18 cal, 17, 15
Kettle bell (35lb): 26, 26, 25
Row (15lb): 31, 32, 32
Allright, Brian!
Weighted pull ups with 50lbs
2/10 2/9 2/10 1/10
Cal Row 26, 19, 19
KBS 24kg 38, 38, 31
RR. 35lbs 28, 28, 26
Total Reps: 253
Great job, Noah!
Yesterday’s workout:
A. Back squats 5@105#, 5@125#, 3@145#, 2@160#, 2@170#
Last two set @150×5 reps
B. This was very deceiving! Did a total of 2 rounds plus 10 ground to overhead rxd
Awesome, Tracy!
A.
1) 35#x2/11
2) 50#x2/8
3) 50#x2/10
4) 50#x2/9
5) 50#x2/9
B. 205 reps @ 53# swings, 35# DBs for renegade rows
Nice, Aaron!
A. All Wt PU 75#
2/15, 2/10, 1/10, 1/9
B. KBS 55#, RRows 20#
24-32-17 ea
22-27-17
21-28-17
Good week. Thanks Team Invictus.
You’re welcome! Thanks for playing!
Warm up: COSymmetry activation and mobilityÂ
A: 2@55lbs then x 20 strict, Â 2@70lbs then 15 strict, 1@80lbs (barely) then 15 strict, 1.5@70lbs then 12 strict
B1: 22cal/50/32
B2:21cal/41/21
B3:20ca/ 41/31
COSymmetry (Iron scap)
Felt really good today. Time from and to the row as a bit long since it was on the other side of the gym.Â
Nice, Mike.
Thanks! Great week of programming.
A. 44lb/53lb/44lb/44lb dbx1
10/9/8/8 max pull-ups – little lower than normal – think it probably has to do with me practicing muscle ups a lot lately – elbow tendinitis has been flaring up this week – I’m hurting!
B. Row: 22/20/21
KB (53lb): 22/20/18
RR (15lb – all I had access to): 30/36/40 counted single arm
https://www.crossfitinvictus.com/blog/voodoo-floss-for-one-and-all/
Thanks Michelle! I’ve looked into these and think I may purchase. Any tips for the elbow issue with them?
Do what is shown in the photos of the article. You have to wrap them TIGHT. So tight that you think it’s too tight. 🙂 Do push-ups and forcibly bend the elbow. You can also massage the problem area. You will only have them on a couple minutes. I recommend ordering the single, long band so you can cut it into 3 pieces. The others are to short for larger legs.
Thanks Michelle!
Mobility WOD has tons of stuff on using these. Great material over there. Plus K*Starr is entertaining in the videos.
Thanks Mike!